Healthy Foods That Are High in Vitamin D

vitamin d rich foods:

Vitamin D is a fat-soluble vitamin. It is also known as the “sunshine vitamin” as our body is capable of producing vitamin D in the presence of sunlight. One of the most important functions of vitamin D in the body is that it is required to absorb calcium (1).

In this article today, we are going to discuss and enlist all the Vitamin D rich foods that you should be consuming to avoid vitamin D deficiency symptoms.  Here are a few healthy vitamin d rich foods(2)

Cod liver oil

Cod liver oil is extracted from the liver of codfish. Cod liver oil contains 250 µg of vitamin D in 100 grams of oil and is one of the best vitamin d rich foods. Along with vitamin D cod liver oil is also a rich source of vitamin A and omega 3 fatty acids which also provide several health benefits apart from avoiding vitamin D deficiency symptoms(3).

Mushrooms 

Mushrooms are good vitamin d rich foods. But most vegetarians do not eat mushrooms because they do not like the texture. But some of them do and for those mushrooms can be a blessing as far as vitamin D is concerned.

Fish

Fish is a great option if you are looking for vitamin d rich foods. Different kinds consist of different amount of Vitamin D.

Atlantic Mackerel: 16.1 µg

Canned salmon: 21 µg

Pink salmon: 10.9 µg

Trout, white fish, roe and tuna type of fish also are vitamin d rich foods. Fish along with vitamin D is also good source of protein.

Milk and milk products

Milk and milk products are vitamin d rich foods that help in meeting vitamin D requirements to prevent vitamin D deficiency symptoms. Different dairy items contain differing amounts of Vitamin D/100 grams of product.

Dehydrated milk: 10.5 µg

Sardine oil

Sardine oil (100 grams) contains about 8.3 µg vitamin D. It is one of the best vitamin d rich foods and is also a rich source of omega 3 polyunsaturated fatty acids, among other that prevent vitamin D deficiency symptoms

Egg yolk

Yolk (100grams) of the egg has 5.4 µg of vitamin D. Egg is also a good source of protein, micronutrients such as vitamin A, vitamin B 12 and iron.

Rich chocolate powder

Chocolate powder contains 9 µg of vitamin D per 100 grams. It is great for your skin and hair too and is one of the best sources of vitamin d rich foods.

Other Vitamin D rich foods

Keeping vegans and vegetarian population in mind, there are several vitamin d rich foods which are fortified with vitamin D such as milk, orange juice and some breads and breakfast cereals that can help avoid vitamin D deficiency symptoms(4).

Fortified milk and fortified orange juice contain 1.3 µg and 1 µg vitamin D per 100 grams respectively (2). Fortified breakfast cereals provide about 2.5 mg vitamin D per serving (4).

There is research work which states that low levels of vitamin D levels are linked to increased risk of fractures, muscle pain, muscle weakness, cardiovascular risk, diabetes mellitus, polycystic ovary syndrome, infections, and autoimmune disorders among other vitamin D deficiency symptoms (5, 6).

Therefore, it is extremely important to intake recommended amounts of vitamin d rich foods. It may be through sunlight exposure, through diet or through supplementation.